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1/20/2017

19
Jan

1/20/2017

Announcements

Starting Saturday, February 4th from 10-11AM Coach Zack will be heading a new program called Skills. Every Saturday will cover a new movement from double unders to HSPUs to muscle ups.

Midcoast CrossFit – CrossFit

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Hatch week 11 day 2 back squat (5-5-5-5)

5@ 60%, 5@65%, 5@70%, 5@70%

Hatch week 11 day 2 front squat (5-5-5-5)

5@60%, 5@70%, 5@75%, 5@80%

Metcon (AMRAP – Rounds and Reps)

“Hellevator…going up!”

11 min AMRAP:

2,3,4,5…..OF

POWER CLEAN (95/65)(135/95)(165/125)

BURPEE BOX JUMPS

(20/18)(24/20)(30/24)

D.U. (2=20, 3=30)(20 D.D.U. =40 singles etc)

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